Legumes

Legumes

1. Split Peas
Fiber: 16.3 grams per cup, cooked.
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.

2. Lentils
Fiber: 15.6 grams per cup, cooked.
Lentils are kitchen all-stars — they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts.

3. Black Beans
Fiber: 15 grams per cup, cooked.
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal.

4. Lima Beans
Fiber: 13.2 grams per cup, cooked.
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, puréed into a soup, and topped with sour cream, they’re pretty darn delicious.

Vegetables

Vegetables

 

 

 

 

 

 

 

 

5. Artichokes

Fiber: 10.3 grams per medium vegetable, cooked.
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper.

6. Peas
Fiber: 8.8 grams per cup, cooked.
Puréeing veggies is a great way to squeeze extra nutrients into any meal — this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.

7. Broccoli
Fiber: 5.1 grams per cup, boiled.
This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.

8. Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
Try this Asian twist on the old standard — this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds).

Fruit

Fruits

 

 

 

 

 

 

 

 

9. Raspberries

Fiber: 8 grams per cup, raw.
Raspberries aren’t a hard sell — they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.

10. Blackberries
Fiber: 7.6 grams per cup, raw.
Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect.

11. Avocados
Fiber: 6.7 grams per half, raw.
Few foods deserve the title of “superfood” more than the avocado, which is jam-packed with vitamins, fiber, and healthy fats. Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness.

12. Pears
Fiber: 5.5 grams per medium fruit, raw.
This recipe is a simple and inexpensive way to experiment with an unusual flavor combination. Pork works well with sweeter flavors, and the high sugar content of pears makes them easy to caramelize.